#4359
Roman FritzRoman Fritz
Participant

16th March 2019

Chest + shoulders + triceps

 

incline machine press – stack – 5 x 20 (rest/pause)

 

bodyweight dips – 5 x max.

superset

machine fly – 5x 10 – 50kg

–> DC stretch on the dip bars after last set

 

incline rear laterals – 5 x 15 – 17,5kg

triset

machine press – 5 x 20 – 55kg

triset

side lateral machine – 5 x 15 – 27,5kg

 

Giant set x3:

Rope pushdown – 50kg x 10

Dip machine – 100kg x 10 (close grip and upright)

overhead machine – 20kg x 10+

Close grip pushups – bodyweight x max. reps

+3 sets Abs to failure